Spring Into Greens

Spring is coming and that means lighter eating. Gone are the heavy gratins and creamy sauces. It's time to incorporate greens into all sorts of recipes from sauces to sides to mains. It's a great way of embracing a healthier eating style for the warmer weather.

Spinach is a definite must in lighter eating. It's versatile and delicious plus being good for our systems. It's loaded with iron, but also folic acid and Vitamins  A,C and K1. As we get a few days of very warm weather , think about a spinach salad instead of  one with the usual Romaine or Bibb. Add toasted chickpeas for crunch and grape tomatoes for more color and flavor. Cook up a non traditional pasta sauce that combines spinach leaves with baby bella mushrooms and garlic. This is a tasty departure from tomato and cream based ones. You could also sub in the spinach with broccoli rabe or kale. Another healthy dish, perfect for Spring is stir fried spinach. This is an easy cook that has baby spinach leaves cooked with garlic in peanut oil. A drop of honey or maple syrup gives it sweetness while chili paste gives it some heat and zing. Toasted sesame oil throws in a nutty flavor. This dish is perfect on its' own but also good with grilled chicken or a lean cut steak.Another must have in your Spring diet is the ever popular kale. This is a must eat because it's the most nutrient dense green on the planet. It's loaded with powerful antioxidants like quercetin and kaempferol that lower blood pressure and prevent cancers and certain viruses. 

Is kale as versatile as spinach? Yes!! You can do more with it than spinach. It can be the backbone of soups to being the star of the dinner table.People may have gotten tired of the ever popular kale chips (they're still yummy and easy to make) however kale is also good sauteed.Again, like spinach, it works well with other ingredients. Saute it with olive oil and spike it with red pepper flakes and garlic. You could also try it with chopped onions and peas for a different kind of sauce perfect with  pasta, polenta or rice. Try pairing it with mashed potatoes for a different but better for you side.It's mashing it with the cooked potatoes. Broccoli rabe has the same benefits of spinach, being rich in iron and having the same vitamins , A,C and K as the other.It's excellent with cavatelli  in a tasty garlic and olive oil sauce. You can zing it up with red pepper flakes or add vegan sausage to change it up. Caramelized onions are also a good pairing and a perfect side. This balances out the bitterness that broccoli has sometimes. You could also add tiny drop of maple syrup or honey to balance it out too.

It's Spring, It's time to eat light with dishes heavy on the greens. It's a nice way of leaving the heavy winter dishes behind and jumping into healthier eating.

Dandelion Season

Dandelions are everywhere right now. Many gardeners consider them pests but home chefs consider them a gift. This garden denizen is extremely versatile in the kitchen.

David Tanis is a big fan of the bright yellow bloom and wrote about it in yesterday's New York Times Food section. Dandelions are one of those Spring greens that get pushed to the side, thanks to the more glamorous stars of the season. Chefs go crazy for asparagus and ramps while foodies gobble up nettles green, garlic and rhubarbs. Dandelions? Not so much.At one time they were popular , adding zing to salads and fermenting as wine. They should appeal to the health conscious.In previous eras dandelions were the go to cure all. There were tinctures and soups, full of them because they were thought to be not only blood cleansers but good for the liver and kidneys. They were turned into tonics for rejuvenation. The greens are good for you.having one of the highest iron contents of any new greens. They're also loaded with such vital minerals as  calcium,copper manganese,and magnesium. Dandelion  greens are also high in Vitamins A and C, which are helpful in absorbing that iron along with Vitamin K used in clotting.Surprisingly they higher in calories than regular spring greens but they are still good for you.

Many home chefs ask what sort of dandelion greens should they get?The greens are sold in farmers markets and they've probably been specifically grown on some kind of farm. Many foragers usually go into the woods or backyards.Just remember that the leaves are highly absorbent and can also pick up whatever poisons and pesticides that were sprayed around them. As for the leaves make sure they're the tender ones that grow before the flower blooms. The leaves have a slight pleasant bitterness to them, especially with the wild ones. Since the French are big on the leaves, Mr Tanis offers them in a vinaigrette.The recipe is modeled after a classic Parisian salad.with lardons,or pork fat cubes, beets and eggs. He spikes it with fresh ginger and lime juice to temper the dandelion's strong flavor.This is an labor intensive salad that includes cooking the beets and lardons and  served with goat cheese smeared on toasted baguettes. The greens can be cooked into a simple frittata with Parmesan cheese and onions. They can also be cooked up like spinach with olive oil and garlic for a side. Use them instead of broccoli rabe with pasta for a new spin on cavatelli and broccoli.

It is dandelion season. Head to the woods or the farmers market and pick them up for a salad or omelet. They are chock full of nutrition and flavor.

Outdoor Pastas

Pastas are usually thought of as winter dishes. However they can also be served as outdoor summery ones and a complement to grilled meats and veggies. Any pasta can be turned into a tasty warm weather dish, perfect for hot days ahead.

Most people only associate elbow macaroni with summer dishes. This is true, yet it's not the only pasta that can be served beside the outdoor grill. Orzo can also make a great base for outdoor salads. Add some artichoke hearts along with broccoli and grape tomatoes for a tasty side to barbecued lamb or beef kabobs.You can also add sliced salami to it for a hearty brunch main dish. Another good salad base is tubettini  which are the  small tubes used mostly for soups. You can easily make them for a tasty salad involving olive oil , sundrued tomato and grilled chicken breasts Tortellini, another favorite used in soups can also be made into a salad, using tomatoes , pine nuts and mushrooms.

More traditional pastas can also be used as a base for meats and veggies. Try spaghetti or angel hair with freshly grilled zucchini slices along with tomatoes and mushrooms. Add a hot sauce made out of olive oil, butter and garlic on top.Angel hair pasta is the perfect foil for freshly grilled chicken or even fish . Add a sauce of alia olio and then top with sun dried tomatoes. You can also wilt spinach and /or broccoli rabe and again add it to any pasta from cavatelli to  penne. Try this dish next to some superbly grilled steak or chops.

Pasta at an outdoor grill doesn't  have to be soggy  with mayo. It can be a tasty salad with veggies or a hot side , perfect with grilled chicken, fish or beef. Any kind from orzo to spaghetti, from tubettini to angel hair can be turned into a tasty and different outdoor dish.